Name: Playbook - Obi Vincent - Day 22- Death by DB
Uploaded: 2024-01-10T15:10:41.122Z
Duration: 60 min
Description: Day 22- Death by DB

oh wow. 1st workout after 4 day vacation. Ouch. but i needed that to kick the sh$t out of myself

Alfonso

Omg looks super easy until you do it 🥵

Jo🌸

Kwabena

Kayla

Serena

Trey Coody

Sónia Martins

That last round was more challenging than it looks

Lloyd Banks

Kennia

Timothy

This was hard    terrible 
I hated it but  loved .. it

DEAN

This was hard    terrible 
I hated it but  loved .. i

Xavier LECINA

Too good ! After the long break this was needed

MichelleU

Florian

Mathieu

Perfect workout - love being out of breath and getting challenged day by day - thanks! :)

Fabi

F---king yeah!!! That was a really really really good one 😂😂😂

george drakonakis

Warm up:
-Walk outs x 3 
-Plank toe touches x 10 
- Gorilla squats x 10 
- Cossack squats x 12
-Db front squats x 12
- Db power cleans x 12
-Db thruster x 12

Workout 1: every two minutes for 10 rounds
- Db cluster x 5 
- Db push-ups x 5 
- Db burpees x 5 

Rest 3 Minutes 

5 Rounds for time :
- Double unders x 50 or singles x 70 
- Alternating DB burpees into clean and press x 10

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

-Start in a push-up plan position
-Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Repeat both directions

Plank toe touches

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla squats

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack ( each side )

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats

- Start with feet hip width apart and dumbbells at shoulders
- Lower DB down by pressing hips back and keeping a slight bend in the knees
- Clean DB back up to starting position

DB power cleans

-Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
-Stand back up 
-As you reach the top of the motion as you reach extension press the dumbbells overhead
-Lower the dumbbells back to your shoulders
-Repeat sequence

DB Thrusters

Warm up

Perform the following every 2 minutes for 10 rounds

- Begin with feet shoulder width apart and DB in each hand
- Lift DB to shoulders while pressing hips back and lowering down until knees are 90 degrees
- Press through your heels to stand back up while pressing DB up overhead

DB cluster

- Start in a push up position with both hands on DB
- Bend elbows to lower body down until chest touches the floor
- Straighten elbows to press body back up, keeping a neutral spine during the whole move

DB push ups

- Start with DB in both hands
- Lower DB to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

DB burpees

Workout 1

-Jump rope where the rope passed under your feet twice with each jump

Double unders

- Begin with DB in one hand
- Place hands on the ground and jump back into push up position 
- Jump feet up to your hands, grab DB and swing between legs to clean up to your shoulder
- Press DB overhead

DB burpee into clean and press

5 rounds for time

Day 22- Death by DB

Mathieu Schneider

Jorge

Aaron Molina

Day 1 - Death by DB

Tssf1990

Omg! *deep breath* That was intense. 💪🏾

Marcus

Day 2 - Death by DB

Elnaz

Patrik

Day 3 - Death by DB

Never underestimate Obis workouts 🥵😆

Roberto

Clif Moffitt 

Mason

Day 4 -Death by DB

S-miguel

What a burners! Took tons of breaks, but my 48 a@@ completed💪🏾!

Luaba

Day 5 - Death by DB

Couldn’t finish but still had a good workout 🏋️‍♀️

Elodie

Day 6 - Death by DB

It is a fantastic workout that can be done even when traveling away from my base. Excellent!

Shannon

Day 8 - Death by DB

Luke

Obi is always testing my mental strength!!! 💪🏽🔥

Day 9 - Death by DB

The conditioning afterwards always kills it👌🏽 Love it!😎💪🏽

Henry

Day 10  - Death by DB

Callum

Lea Nakia

Day 11 - Death by DB

Edison

Day 12 - Death by DB

Jordan

Day 13 - Death by DB

Edgar

Day 15 - Death by DB

Amazingly hard! Metcon took me 40 min with minimal resting time 😅😭

Ran out of time but Great morning session before work!

Day 16 - Death by DB

Very hard but great. 

Ran out of time again

Good workout as always… but sometimes i don’t understand how many rounds i should do. You explained that the 21-15-9 should be repeated in rounds considering the whole 21-15-9 as one round, so when it says 21-15-9 times 3 rounds that should mean 9 sets.. but in this case i don’t understand, is it the five sets times five times, or is it the whole 25 sets times 5, as in 21-15-9 case? Thank you

Day 17 - Death by DB

Day 18 - Death by DB

Day 19 - Death by Db

Day 20 - Death by DB

Day 23  Death by DB

nice one. Heart pumping all workout. ❤️

Lynzy

Day 24 - Death by DB

took longer than 60. I think the reps are total (not each arm). or i’m too slow. lol

Day 22- Death by DB

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